12 Tips to quit smoking

Set a specific date to quit smoking. Mark it on your calendar and use it as motivation. Experience shows that people are most likely to quit smoking if they are well prepared. Making a commitment to yourself helps you stick to your decision. Consider hanging a commitment reminder in a prominent place, such as on the fridge.

• Reflect on why you want to quit. Four out of every five people regret starting to smoke. The main reasons most people want to quit smoking include health, children, and finances.
• Take time to think about your personal reasons for quitting. Write them down in a diary or journal. Strengthen your will to quit by providing specific reasoning and precision.
• For example: “I want to quit smoking because I want to be able to climb the stairs at home without being out of breath.” Or: “I want to quit smoking because I want to pick up my child without them turning away from the smell of tobacco.”

• In your tobacco record, note when, where, and why you smoke or use snuff. What led you to get tobacco?
• Also record how well or poorly the smoke or tobacco tasted. Was this a cigarette/tobacco you could have done without?
• Pay close attention and be honest when recording your tobacco use. Understanding your habits is essential. These are the habits you need to break now.

By reducing tobacco use, you reduce the amount of nicotine entering your body. If consumption decreases, for example, down to three-quarters of what it was, it can ease the transition for your body. It can also play a part in reducing withdrawal symptoms when you quit smoking. For example, stop getting tobacco that you consider least important according to the tobacco record.

Try to disrupt your smoking routines. Don't smoke during other activities, such as reading the newspaper, talking on the phone, drinking coffee, watching TV, etc. Delay your cigarette after meals. Try smoking at different times and in different places than usual. Consider switching cigarette brands.

If you use oral or nasal tobacco, apply the same strategy. Get your snuff at different times and on different occasions than your usual habit.

Have a plan for what you will do when the urge for tobacco arises. Cravings usually last only a few minutes. Instead of reaching for tobacco, try the following:

• Direct your attention to something else until the craving passes.
• Get some fruit to eat.
• Take a deep, slow breath and imagine yourself surfing on a surfboard after a wave.
• Get a glass of water to drink, preferably with a slice of lemon in it. Many find that water helps overcome tobacco cravings.
• The taste of citrus fruits, peppermint, menthol, or salt licorice can beat the tobacco craving.
• Go for a short walk or engage in exercise. Exercise is a great way to distract yourself and boost your mood.

Imagine yourself as a non-smoker. Remind yourself: “I’ve got this!” Reflect on past challenges you’ve successfully overcome. You are in control and can decide your actions. Embrace your independence and freedom from addiction.

Reach out to family, friends, and coworkers. Tell those you spend the most time with that you've decided to quit using tobacco. Seek encouragement and support. Talking to former tobacco users who understand your journey can be beneficial.

• Consider calling the support line at +3545131700 for personalized guidance and follow-up.
• Think of something enjoyable to do with your friends and tell them how much of a difference it feels to be tobacco-free.

• Some people find it helpful to use nicotine products while the biggest changes are happening. Physical withdrawal symptoms are usually worst in the first 2-3 days and subside after 2-4 weeks.
• If withdrawal symptoms are difficult to start with, nicotine products might ease your life. Remember to get precise instructions from the pharmacy on what substance you can buy and how to use it. You can also consult a doctor.

Reflect on why you wanted to quit tobacco use. Keep your commitment visible—hang it prominently, perhaps on the fridge. Create positive mental images of yourself as a non-smoker. Celebrate feeling better throughout your body without tobacco. Acknowledge the changes you’re experiencing.

Anticipate challenging moments. Have a plan ready for handling situations where temptation arises. Instead of reaching for tobacco, consider alternative actions when in the company of friends, after meals, etc. Preparation helps you overcome vulnerabilities.

• Let quitting smoking be a priority for you. Take one day and one problem at a time. Many find it helpful to keep a diary. There you can write about your experience as it unfolds. Regular updates allow you to better understand your progress.
• You have reason to feel proud. It's okay to indulge a little in having succeeded in quitting. Reward yourself – it plays a part in maintaining the motivation to stay tobacco-free. Use the money you save on something you really want.
• Many also find they have more time after quitting tobacco use. What could you use this time for? Realize what really matters to you and adopt new habits.